Gluten free and vegan? Win the challenge with the best food for you in Rhodes
Following a gluten free and vegan diet is definitely a challenge, but not an impossible one. Whether you’re living a plant-based lifestyle due to ethical, environmental or health reasons, and meanwhile you’re dealing with celiac disease or gluten intolerance, you know that combining these two dietary choices requires careful attention to ingredients and food preparation. Thankfully, in places like Rhodes, a beautiful island in Greece known for its rich food culture, it’s becoming easier to find options catering to both vegan and gluten free diets. Go on reading, and discover all of the gluten free and vegan options you can find at Rhodes Gluten Free!
The challenges of a gluten free vegan diet
As you surely know, a vegan diet excludes all animal products, while a gluten free diet eliminates gluten, a protein found in wheat, barley and rye. For individuals with celiac disease or gluten intolerance, even a small amount of gluten can trigger serious health problems. Therefore, combining both dietary requirements means avoiding foods – like bread, pasta and baked goods – that contain both gluten and animal products.
The challenge arises from the fact that many vegan alternatives – such as seitan, meat substitutes and dressings like soy sauce – often contain gluten. At the same time, gluten free products may rely on eggs or dairy for binding and texture, making them unsuitable for vegans. However, by focusing on whole foods like fruits, vegetables, legumes and gluten free grains (like quinoa, rice and millet), it’s possible to enjoy a varied and delicious diet that satisfies both requirements.
Vegan protein sources on a gluten free diet
One major concern for anyone following a vegan and gluten free diet is finding sufficient protein sources. Luckily, nature offers us plenty of options!
- Legumes: lentils, chickpeas, black beans, peas and so on are gluten free and packed with protein.
- Gluten free grains: quinoa is a complete protein and naturally gluten free.
- Nuts and seeds: almonds, chia seeds and flaxseeds – among others – provide good amounts of protein and healthy fats.
- Tofu and tempeh: these soy-based protein sources can also be gluten free – just check the labels to make sure they are celiac-safe.
- Vegan cheese substitutes: another product that is now widely available, in Greece too, is vegan cheese – and the main brands are often gluten free!
- Vegan gluten free protein bars: these convenient snacks provide a boost of protein, whilst being healthy and both vegan and celiac friendly. Our favorite brand is Nutree, which we offer at Rhodes Gluten Free in many different flavors to try, enjoy and carry with you in any occasion.
And what about your holiday in Rhodes? Will you be able to eat delicious food if you’re both vegan and celiac?
Gluten free and vegan food in Rhodes
Rhodes is a paradise not just for history lovers and sun-seekers but also for food enthusiasts. While traditional Greek cuisine is rich in meat and dairy products, it also includes many dishes that can easily be adapted to a vegan and gluten free lifestyle. Let’s dig a bit deeper into the GF & vegan situation on the island.
Vegan-friendly foods and spots in Rhodes
Over recent years, Rhodes has seen a rise in vegan and gluten free food options. You’ll find fresh vegetables, legumes and herbs in most Greek restaurants, since traditional dishes like fava (yellow split pea dip), gigantes (giant beans in tomato sauce) or horta (boiled wild greens) are naturally vegan and gluten free.
In addition to this, some eateries have started to offer a vegan version of a few “meaty” dishes – like gyros or moussaka. Pay attention though, because those are usually not gluten free – except very few exceptions.
We can pride ourselves on being one of the few spots on the island for vegan and gluten free dining: Rhodes Gluten Free is a 100% gluten free and celiac-safe café that caters to vegans too!
Besides our traditional and “regular” gluten free options, we also offer a variety of plant-based dishes that are not only safe for celiac but also delicious for anyone following a vegan diet. Whether you’re looking for a quick snack, a hearty meal, or something sweet, we’ve got you covered.
What are the vegan options at Rhodes Gluten Free?
At our café, we established Tuesday as a dedicated lactose-free day – which is also vegan day, because most of our lactose-free options are plant-based. Here’s a glimpse of the vegan and gluten free offerings in our menu:
- vegan spanakopita, or spinach pie – a revisited classic of Greek cuisine;
- vegan dessert, such as the plant-based version of galaktoboureko (a traditional Greek sweet with phyllo pastry and a milk cream filling) – but we will have more options in the future so make sure you stay updated;
- vegan toasts: hearty sandwiches filled with tomato, salad and gluten free vegan cheese, served on our handmade gluten free bread with a side of chips;
- vegan bagel – ok, it’s actually called “koulouri” and it’s a typical Greek bread covered in sesame seeds, that we can fill with hummus, salad and tomato;
- vegan club sandwich – yes, we can “veganize” that too!
- vegan and gluten free protein bars by Nutree, for those needing a quick energy boost, based on natural ingredients only (and sugar free too);
- vegan cookies such as moustokouloura, the typical “Greek grandma” cookies, with a chewy texture and a taste that reminds of gingerbread;
- vegan breadsticks, handmade, with sesame seeds or corn flour;
- and of course vegan milk for all of our coffees – we always have almond and soy and, if you’re lucky, you might find coconut too.
As you can see, there’s plenty of choice for vegan celiacs at Rhodes Gluten Free – we always try our best to accommodate everyone, based on dietary restriction or choices.
Combining a gluten free and vegan diet can be tricky, but it doesn’t mean you have to miss out on delicious meals, especially when you’re in Rhodes. Try yourself: we wait for you in Sofokli Venizelou 3, in the center of Rhodes town. Whether you’re gluten free, vegan or both, we’ve got a range of dishes that will satisfy your cravings – see you soon!
FAQs about vegan and gluten free food, in Rhodes and not only
While traditional Greek cuisine is often centered around meat and dairy, there are several naturally vegan and gluten free dishes available, like grilled vegetables, bean stews, dips and gemista (stuffed vegetables with rice and herbs). Moreover, some restaurants and eateries offer food specifically made for vegan celiacs – such as Rhodes Gluten Free, one of the best places for guaranteed gluten free and vegan meals.
For snacks, you can try local roasted nuts, fresh fruit, or gluten free vegan protein bars such as the ones we have at Rhodes Gluten Free (where you will find also other options for your snack).
Yes! At Rhodes Gluten Free we offer gluten free vegan protein bars, which are great for a snack or post-workout boost. They are also sugar-free, chemicals-free and handmade by a small brand from Athens. Come try all their flavors!
Always ask about ingredients, especially in sauces and commonly breaded products. Many Greek dishes like salads, fava and gemista are naturally gluten free and plant-based, but you need to be cautious about cross-contamination and possible “recipe twists” (for example, in Rhodes gemista often contains minced meat).
As far as we know, there isn’t a restaurant in Rhodes that is completely gluten free AND vegan. Our café Rhodes Gluten Free, though, is 100% gluten free and, among its products, it also offers a range of vegan options.
There often is confusion between “vegan” and “gluten free”, unfortunately even among restaurant or café workers, but NO, vegan and gluten free are not synonims. A food is vegan when it doesn’t contain any kind of animal product, whereas it’s gluten free when it doesn’t contain any gluten. So a gluten free food can be vegan and a vegan food can be gluten free, but that’s not always and automatically the case.